Greek Zoodle Salad: A Low-Carb Mediterranean Delight

This Greek Zoodle Salad is a healthy and flavorful twist on the classic Greek salad. By replacing traditional pasta with zucchini noodles (zoodles), it provides a refreshing, low-carb alternative while still offering all the Mediterranean flavors you love. Packed with fresh vegetables, crumbled feta, and a tangy olive oil dressing, this salad is perfect for a light lunch, a side dish, or a healthy snack.

Quick Benefits

• Low-Carb: Zucchini noodles are a great alternative to traditional pasta, making this dish a perfect choice for those following a low-carb or keto diet.
• Nutrient-Rich: Full of fresh vegetables like zucchini, cucumber, tomatoes, and olives, this salad is packed with vitamins, minerals, and fiber.
• Quick and Easy: This salad takes just 15 minutes to prep and 10-15 minutes of marinating time, making it a quick and delicious dish.
• Healthy Fats: The olive oil in the dressing provides heart-healthy monounsaturated fats.
• Refreshing: The combination of crunchy vegetables, fresh lemon juice, and feta creates a light and refreshing salad.

Essential Ingredients

To make this Greek Zoodle Salad, you’ll need the following ingredients:

• 2 zucchini (spiralized into noodles)
• ¼ English cucumber, chopped
• 10 cherry tomatoes, halved (or more to taste)
• 10 pitted kalamata olives, halved (or more to taste)
• ¼ cup thinly sliced red onion
• 2 ounces crumbled reduced-fat feta cheese
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon dried oregano
• Salt and ground black pepper, to taste

These ingredients combine to create a fresh, Mediterranean-inspired salad that’s full of vibrant flavors.

Preparation Steps

Making this Greek Zoodle Salad is simple and quick:

1. Prepare the zoodles: Use a spiralizer to cut the zucchini into noodle-shaped strands (zoodles). Place them in a large mixing bowl.
2. Add vegetables: Top the zucchini noodles with chopped cucumber, halved cherry tomatoes, olives, sliced red onion, and crumbled feta cheese.
3. Make the dressing: In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper until smooth.
4. Toss and marinate: Pour the dressing over the zoodle mixture and toss everything to coat evenly. Let the salad marinate in the refrigerator for 10 to 15 minutes.
5. Serve: Once marinated, serve the Greek Zoodle Salad chilled. Optionally, you can cut the zoodles into shorter pieces to make them easier to eat.

Health Benefits

This Greek Zoodle Salad is packed with health benefits:

• Rich in Fiber: Zucchini, tomatoes, and cucumber are all high in fiber, which aids digestion and helps keep you full longer.
• Packed with Antioxidants: The vegetables and olive oil provide antioxidants, which help fight free radicals and reduce inflammation.
• Heart-Healthy: The extra-virgin olive oil provides healthy fats that support cardiovascular health and improve cholesterol levels.
• Good for Skin: The vitamin C from the tomatoes, lemon juice, and zucchini promotes collagen production, contributing to healthy skin.
• Protein Boost: The feta cheese adds a small but important amount of protein to the salad, supporting muscle health.

Serving Suggestions

This salad is versatile and pairs well with many dishes:

• As a side: Serve this zoodle salad as a refreshing side dish to grilled meats, seafood, or kebabs.
• On its own: Enjoy it as a light lunch or dinner, especially on warm days when you crave something refreshing.
• In wraps or bowls: Use the salad as a topping for whole-grain wraps, or serve it in a grain bowl with quinoa or couscous.
• For meal prep: This salad can be made ahead of time and stored in the fridge for a couple of days, making it a great option for meal prep.

Creative Variations

Customize this Greek Zoodle Salad to suit your tastes:

• Add protein: Add grilled chicken, shrimp, or chickpeas to turn this salad into a more substantial meal.
• Make it vegan: Omit the feta cheese and replace it with a vegan cheese alternative or a sprinkle of nutritional yeast for a cheesy flavor.
• Try different veggies: Add bell peppers, olives, or radishes to enhance the flavor and texture of the salad.
• Spicy option: Add a pinch of red pepper flakes or some sliced jalapeños for a spicy kick.
• Change up the dressing: For a variation on the dressing, you can swap the lemon juice for red wine vinegar or balsamic vinegar for a different tang.

Storage Tips

This Greek Zoodle Salad is best enjoyed fresh, but here are some tips for storing leftovers:

• Refrigeration: Store the salad in an airtight container in the refrigerator for up to 2 days. The zoodles will soften over time, but the flavors will continue to meld.
• Separating dressing: If you plan to store leftovers, consider keeping the dressing separate from the salad to avoid sogginess.
• Freezing: This salad is not ideal for freezing due to the zucchini noodles, which will become watery once thawed. It’s best enjoyed fresh.

Pro Tips

• Spiralize the zucchini just before serving: To prevent the zoodles from becoming soggy, spiralize the zucchini shortly before serving.
• Use a mandoline for even slicing: If you prefer thin, even slices for the cucumber or red onion, use a mandoline slicer.
• Salt the zucchini: To prevent excess water from being released from the zucchini, you can sprinkle the zoodles with a little salt, let them sit for 10 minutes, then pat them dry with a paper towel before assembling the salad.
• Marinate for extra flavor: The longer you allow the salad to marinate, the more the flavors will meld together. 10 to 15 minutes is ideal, but you can leave it in the fridge for up to an hour.

Frequently Asked Questions

1. Can I make this salad in advance?
Yes, you can make this salad a few hours ahead of time. Just make sure to store the dressing separately if you want to avoid the zoodles becoming soggy.

2. Can I use a different type of cheese?
Yes, you can use goat cheese, parmesan, or a dairy-free cheese alternative if you prefer or if you’re following a specific diet.

3. Can I use a different type of vegetable noodle?
If you don’t have a spiralizer, you can use pre-made vegetable noodles like sweet potato noodles, or even try cucumber noodles instead of zucchini.

4. How can I make this salad spicier?
For a spicy version, try adding some red pepper flakes, a diced jalapeño, or a dash of hot sauce to the dressing.

This Greek Zoodle Salad is a delicious and healthy dish that’s perfect for those who want to enjoy a refreshing, low-carb meal without sacrificing flavor. With its fresh vegetables and Mediterranean flavors, it’s sure to become a favorite in your salad rotation!

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